Training with a Purpose – Have a Vision.

On my last two blogs I discussed how to build muscle mass and what it takes to obtain a lean, symmetrical and proportional physique. In today’s blog I will be discussing about certain training routines and what can you do to take your body to the next level to reach your desire goal. The training you decide to do has to have a balance between different variations and key exercises that will improve your physique. They are plenty of exercises and methods of training that will help you reach your goal but how you do them and when to add them into your training will make the difference.

Having a Vision: Remember to train with a purpose. Don't get to the gym and start wondering around thinking what type of exercises, sets and reps you are going to do. Don't get distracted and focus on your Goal and what you want to achieve. Additional to your training, it is important to know what are you training for, weather it may be to put on some muscle mass, lose weight or just looking to maintain. It is important to know what you are doing before you step into the gym.

Training Routines:

A frequently asked question I’ve been getting lately: Is it ok to train two body parts in one day or one body part? As a personal experience I always switch my ways of training because I like to challenge myself daily and implement new methods that will take me where I want to be. However, training two body parts or one body part a day falls into what your current goal is and how you manage your reps,sets and exercises. The breakdown of your routine it’s crucial, by breakdown I mean…Reps, sets, rest time between sets and the body part that you wish to train on that particular day. Also, keep in mind that some body parts take longer to develop than others, if you wish to train that particular area twice a week, you need to let that area recoup for at least 2-3 days max so you don’t exhaust the muscles and delay the “results” process.

The 4 Fitness componets to add into your training:

- Muscle Endurance: Muscle endurance is the ability to contract a muscle many times. It’s also a  great fitness training method that can help you get a a great overall body definition, for your lower body & upper body. It consists of using light weight, but high level of reps between 15-20 and sets of 4.

- Muscle Strenght:  Muscle strenght is one of the most used ways of training that can help you obtain muscle growth or as they call it “muscle mass” but what is excatly muscle strenght means?  When the body is put through an “overload” phase it’s making the body do more than it has done, the body will adapt to the training and your performance will improve throughout a week of doing this method of training.  This method should be done with heavy weights, reps of 8-12 and sets of 5.

- Cardiovascular Training: Cardiovascular is another great important method of training that will help you loose the extra pounds that you are looking to drop. Cardiovascular endurance consist in the ability of the body activity, which also depends on the respiritory system to meet the energy demands of the body.

- Flexibility Training: Flexibily training is one of the most important factorsto keep in mind when training, without flexiblity we wouldn’t be able to perform all the important and major movements we do while we work out. Flexibilty is the range of movement in the skeletal joint and most important to have proper alignment, posture and efficient movement.

Why is it so important to stay flexible? Maintaining proper joint flexiblity will help you avoid any injuries  and most important, joint injuries.When suddendly a body part has been stretched, the muscle fibers work in a tricky way that when the muscle has passed over a joint that is inflexible a tear can occcur, you can avoid that by stretching before, in between sets and after your work out.

Last but not least – Here is my current work out shedule with reps and sets I do for each exercise:

- Monday: Heavy Weight - Chest Day & Abs (Sets 5x12-12-12-10-8)
- Tuesday: Light Weight - Leg Day (Sets 4x20-20-15-15)
- Wednesday: Heavy Weight - Back Day & Abs (Sets 5x12-12-10-8-6)
- Thursday: Heavy and Light Weight - Arms (Bi’s, Tri’s, Forearms),(Sets 5x15-10-10-15)
- Friday: Light Weight – Shoulder,Traps,Rear Delts & Abs (Sets 4x20,20,15,15)
- Saturday: Cardio - 40 Minutes on the treadmill (4.5 Speed, 2 Incline)
- Sunday: Off

I hope this blog posting has been helpful to you and informative on deciding what method of training you would like to do depending on your current fitness goal. Remember to switch your training, challenge yourself daily and have a vision of your work out and what you would like to get done before you step into the gym. If you have any further ideas or topics you would like me to discuss on my next blog here at STATUS Fitness Magazine, feel free to leave a comment with your suggestions.

I Breath and Live Health & Fitness.

Best,
John Carter
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